CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 1 set every 2 minutes for 20 minutes: 3 sets of 2 Power Clean + Power Jerk 3 sets 2 Squat...Read More
CFPC – CrossFit Warm-up (No Measure) 5 min Row -70-75% Pace Then, 10-15 min Mobility for: Banded Lat stretch Chest stretch Foam roll upper back Single-arm hang from the bar (:30 sec/side) Then, 800m Jog (~75% effort) 30 Hollow Rocks 4 Rounds: Row :30 sec @90% Rest :30 sec One set, with an empty barbell,...Read More
CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Metcon a) METCON -or- b) ROMWOD A: Bench Press (4 sets of 6, 1 set every 2 minutes (~70-80%)) Rest 5-10 and prepare for METCON Metcon (AMRAP – Rounds and Reps) 14 min AMRAP...Read More
CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Metcon Metcon (AMRAP – Rounds) 32...Read More
CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Strict Pull-ups Complete 50% of your max set every 2 minutes for a total of 4 sets. Rest 1...Read More
